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Only a few past instances can be said to match the scale at which the health of individuals and communities has been compromised due to the Coronavirus outbreak. It has opened our eyes to another realm of health hazards and now we must do whatever we can to stay healthy and promote others to do the same. April 7th every year is a day to remember the importance of health in our lives.
It is a World Health Organization (WHO) initiative and World Health Day 2020 is about celebrating nurses and midwives who make it possible to render necessary health services. They are no less important than the doctors in the ongoing fight against COVID-19. We want to take this opportunity to thank all the nurses and midwives across the globe for their unending contribution towards the sick, which is not without an imminent threat to their own health.
The best way to support them is by taking good care of yourself. Check out our additional services - FITCOACH & FITFEAST. Personalized workout recommendations and nutritional advice at your fingertips to stay fit and healthy at home.
Adapting to a healthy lifestyle can be your answer to a lot of health problems like heart attack, stroke, diabetes, etc. It can be hard to eat healthy foods all the time when you’re stuck at home but small steps can take you a long way. Include a salad in your diet and reduce the extra sweets.
Stay away from smoking and drinking to avoid long-term health problems like arthritis, osteoporosis, and other immune system-related problems. Smoking and drinking lower your immunity, which makes you more vulnerable to seasonal viral infections as well. While healthcare is easily available, it is always better to stay away from clinics and hospitals.
Finally, maintain good hygiene - wash your hands often.
If you haven’t been exercising, you are most likely feeling lethargic and what you need is a lifestyle change. Being active is important not only for your health but it improves your productivity as well. When you’re active, you can sleep well and long enough for you to feel fresh, which is essential for high concentration levels. Tiredness is a result of a lack of oxygen in the blood. So make sure to do breathing exercises.
Reduce your caffeine intake and smoking. You might feel low for a few days after quitting or reducing your intake but eventually, you will notice a rise in your level of energy. High energy levels are important for adrenaline production, which allows the body to deal with minor pains.
Mental health might be a bigger issue than we think. Consider how often you feel stressed or anxious in a week. Simple lifestyle changes can help maintain good brain health as well. 7-8 hours of sleep, proper diet – eating healthy foods and avoiding empty calories – and exercising can keep your brain functioning well.
A lesser-known fact is that depression, anxiety, and stress lower the immune response and make you more vulnerable to diseases. Therefore, staying happy and carefree can actually keep you away from diseases. The best way to improve brain health is to include omega-3 fatty acids in your diet. It is known to improve memory, fight depression, and improve learning skills.
Eating healthy is directly related to your health. After all, what you eat determines your level of energy and the efficiency of your immune system. Eating healthy helps keep a check on your body weight. Go for full grains, fruits and vegetables, and other natural foods. Processed foods impair bodily functions and lower your body’s disease-fighting abilities.
Ensure a high-protein diet, especially if you workout because your muscles need it to grow and repair themselves. Have high-protein vegetables like broccoli, lentils, chickpeas, spinach, and cauliflower. Fruits and vegetables are good sources of fiber, which maintains bowel functions thereby improving gut health.
Never miss meals, especially breakfast and dinner. Your dinner should be the smallest meal of the day while breakfast should be hearty. Having 5 small meals instead of 3 major meals is a great way to keep your energy levels up and keep a check on your weight. Finally, stay hydrated for proper nutrient absorption.
- Drink 1-2 glasses of lukewarm water first thing in the morning. Never start your day with cold water. End your day with a glass of water as well
- Exercise regularly (3-4 times for 30-40 minutes) every week
- Practice Yoga or/and meditation to calm your mind
- Eat balanced meals – carbs, fats, and proteins. Eat more home-cooked meals. Finally, eat only when hungry
- Sleep early and sleep for at least 7-8 hours every night
Don’t let your health take a backseat in your life. With busy schedules and hectic lifestyles, our health has deteriorated and the number of diseases has increased. On this World Health Day 2020 take a pledge to make small changes – eat healthy, exercise a little every week, and keep your mood and spirits up.